Kris Gethin's Muscle-Building Trainer, Day 37

Smash your shoulders, triceps, and traps. Put in the time, ramp up the intensity, and get results like Gethin with today's high-intensity shoulder session.

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Doing just two sets of an exercise is no excuse to lag. In fact, a limited number of sets should give you even more reason to ramp up your intensity. With only a few sets to secure growth, it's essential that you head into the gym with your head in the game. Use music if that helps you get in the zone, and don't forget to visualize what you're walking into. Picture everything—the atmosphere, the sounds, even the clothes you'll wear and how the weight will feel in your hand.

Make sure solid nutrition, hydration, and mental motivation are backing up your strength-training program. Ladies, remember to push just as hard as the guys. This program was created for you, too. If you're still getting used to this training style, remember that it's important to swap out your training philosophy from time to time. This low-volume, heavy-weight day is sure to impose a growth threat on your muscles!

Day 37 Shoulders
Watch The Video - 17:41

Workout Notes

  • During bent-over rows, make sure not to stick your butt or chest out. Keep your back straight, with your neck aligned with your spine.
  • When doing squats, plant your feet and keep your back straight and aligned. If you find yourself bending over, your Achilles tendons might be tight. Remedy this by placing a couple of plates underneath your heels to allow your back to stay straight, or have a spotter grab you underneath your arms and over the front of your delts to keep your back aligned.
  • Don't use a Smith machine for military-style presses. The fixed position will restrict your plane of motion, putting tremendous strain on your rotator cuff and the surrounding muscles. Barbells allow for more free-range movement.
  • When doing isolation movements like lateral raises, keep the movement controlled and be careful not to swing the weight with stronger, secondary muscle groups.
Seated Barbell Military Press Seated Barbell Military Press


Side Lateral Raise

2 sets of 8-12 reps
Side Lateral Raise Side Lateral Raise

Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Reverse Machine Flyes

2 sets of 8-12 reps
Reverse Machine Flyes Reverse Machine Flyes


Barbell Shrug

2 sets of 8-12 reps
Barbell Shrug Barbell Shrug


Triceps Pushdown

2 sets of 8-12 reps
Triceps Pushdown Triceps Pushdown


Lying Triceps Press

2 sets of 8-12 reps
Lying Triceps Press Lying Triceps Press

Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

When I got to the gym this morning it felt like I was in the corner of the world. Its where I wanted to be forgotten by everyone an only revisited by me. I could feel everything closing in from the edge of my room in my head. It was compact and extracting air. I came to the gym to break through promises and black hearts so I could find my truth.

I needed my bones to feel crushed and fallen so the world could hear my calling. My hate machine was contorting my spine under the weight I held above my head. I don’t know which one is heavier – the one within or the one I impose.

I felt nervous and anxious on the way to the gym. My heart felt like it was pushing against the bloods will. It was drowning in itself. I knew this was going to be a workout that could break me. The adrenaline was speaking to me in a language I didn’t recognize but I could understand clearly. I can take the abusive behavior of myself. I only become reclusive by another. The weights always defines my logic. I have many questions that no human can answer. The weights always put a yardstick on me. They let me know where I stand. It gives me something I can call my own. It pours pain over me until I become pain.

Today I felt like a primitive animal. Elixir Gym is the perfect habit for me to roam unnoticed. I didn’t let the weights pull me apart. I allowed them to crush me. The more I could take the bottom of their boots, the more I have to struggle for survival. So, I allowed the weights to kick me with their blunt instruments until I could see blood and adrenaline surrounding me during each exercise. I turned myself inside out freely until my muscles burst through my skin. Each time I saw my sinew fibers convulsing on the floor, I knew I had more work to do. I didn’t stop until I felt the cold of rigor mortis seal them. Once decayed, I moved on to murder another muscle.

Now I am resurrecting. Evolution has been written for me by me. I am merely following the path and clearing the way for others chosen to follow.

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